Wednesday, July 24, 2019

Wednesday, July 24, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic stretching

6 X 25 @ 30 casual streamlines/walls

6 X 25 @ 30 desc. 1-3, 4-6

6 X 25 Kick @ 35 Casual

6 X 25 Kick @ 35 desc. 1-3, 4-6

6 X 25 IMO no free @ 30

6 X 25 IMO no Free @ 30 2nd 3 faster than 1st 3

Main Set

3 X's

4 X 100 FR @ 1:15-30 best avg.

50 + 2 X 100 + 50 @ 60/1:30/60

3 X 100 @ 1:40 1-Kick, 2-IM or stroke, 3-FR

Notes: Here is how the set is intended to work:

• 1st 4 X 100's are strong and steady on a sendoff that will give you 10-15R
• Add some intensity on the 50's and descend the 100's by 25's to P200 or better. Control your speed.
• Finish with some strong single 100's Kick-IM-FR
• Repeat